What is Over Pronation of the Foot?

Some pronation of the foot is normal while walking. But if there is a loss of the arch of the foot or having flat feet then there is a chance of overpronation of the foot. The second cause of over-pronation of the foot is a Lack of inversion range. An inverted foot is one in which the bottom of the foot points inward (inside). Lack of inversion range will compensate as flat feet. The third cause of overpronation of the foot is hip internal rotation. As the hip internal rotation can cause knee Valgus and eventually collapsing of foot medial arch that is flat feet. Which results in over-pronation of the foot. Due to the over-pronation of the foot your knee, hip and spine compensate. And by this compensation all the joints become misaligned.

Pronation of the foot is the foot’s inward or downward movement which is normal while walking that helps to absorb force from walking and distribute the shock in different joints to reduce its impact. In scientific terms pronation of the foot involves 3 movements one is the Eversion of the foot, Eversion is when the bottom or outer aspect of the foot points to the outside laterally. The second is Dorsiflexion of the foot (bringing the toes up towards the knee). And the final movement is forefoot abduction (turning out of foot) also known as external rotation of the foot. 

Injuries that frequently occur in people with overpronation or misalignment of joints include-

  • knee pain
  • hip pain
  • chronic lower back pain
  • plantar fasciitis,
  • Heel pain
  • Shin splints
  • Bunions
  • Iliotibial band syndrome
  • Achilles tendonitis
  • A stress fracture in the foot
  • Also, Patello-femoral pain syndrome, etc. 

The reason for the over-pronation of the feet can be prolonged walking over an uneven surface or walking bare feet. Or having Ligament, Tendons, or joint disease, this can be congenital or it may result from injury or overuse.

PHYSIOTHERAPY TREATMENT FOR OVER-PRONATION OF FOOT- 

  • Use arch supportive shoes. Don’t walk barefoot.
  • Wearing foot orthotics / Insoles (foot orthotics are a special shoes insert. It keeps into shoes for extra arch support and helps to reduce the influence of ground forces while walking). 
  • Strengthening exercises for the arch and muscles around them. Such as exercise with thera band (do elevation and supination exercise), medial arch lifting exercise, duck stand, Toe curls. 
  • Knee muscles strengthening exercises such as short arc or long arc quadriceps exercise. Different variations of Squatting, Different variations of Lunges, Knee curls, VMO strengthening. 
  • Strengthening of gluteal muscles- Clamps, Bridging, quadruped hip extension, standing hip abduction.
  • Strengthening of lower back muscles- Cat & Camel exercise, superman exercises.
  • Toe curls. 
  • Stretching such as Close chain calf stretch, Open chain calf stretch, stretching of the plantar fascia. 
  • Then, the Plantar fascia muscle is released with a tennis ball. 
  • Chiropractic adjustment. 
  • Kinesio taping
  • Also, Therapeutic modalities such as Cryotherapy, Thermal therapy, Combo Therapy, Super Inductive System (SIS), etc.